The Chassis and Injury Prevention

“Mostability” is simply the supreme combination of motion and stability. It is an athletic quality that one must posses in order to prevent injury and excel in their sports. It is the chocolate and peanut butter of human movement and sports performance.

Gary Gray PT coined the term and describes it in 33 words:“Mostability, the ability to take advantage of just the right motion, at just the right time, at just the right speed, in just the right plane in just the right direction. Mostability is motion with stability.” He adds “instability, which is any degree of mobility which cannot be controlled.”

Whether you are a competitive athlete or someone who exercises for fun and health, these 33 words should define the goal for your training. Add the words of another great fitness professional – Vern Gambetta – to the mix and you’ll waste less time in the gym and/or be on your way to becoming an effective strength coach/personal trainer. Gambetta says, “Train movements, not muscles,” and points out that the brain/nervous system doesn’t recognize individual muscles, but patterns of movement.

Jay Dicharry of the University of Virginia Center for Endurance Sport is the master of “Mostability” applied to runners. According to Jay we need proper mobility in specific joints as they relate to running. He is not interested in symptoms since:

• Imbalances are an issue before symptoms
• Imbalances can lead to varied symptoms
• Identify the imbalance, and target a treatment
• How well you stabilize the body in the stance phase is the critical factor to staying healthy

Jay has developed an 8 step Dynamic Movement Algorithm which can be linked HERE These 8 simple tests with corrections applied as needed could help you become strong and pain free for a life of running. Dr. Mark’s 12 Steps to Injury Free Running integrates the tools.

Mobility Tests

• Thomas Test – hip extension (psoas/quad)
• Hamstring – hamstring
• Calf – Dorsiflex to 30 deg/Functional
• Great toe extension – plantar fascia mobility

Stability Tests

• Vertical compression Test – posture/alignment
• Bridge test – hip extension with stable spine
• Single leg balance / squat
• Toe Yoga

What’s the story on stretching? You need a proper range of motion to run efficiently- not too much and not too little. I am in complete alignment with Phil Maffetone, author of Big Book of Endurance Training and Racing”, as well as most of the leaders in Running Medicine on this topic. Reads Phil’s simple and clear article.

Our Canadian Friend Blaise DuBois who visited Shepherdstown for the First US Conference on New Trends in Running Injury Prevention presents these 10 Golden Rules.

Visit his website for tons of information on Running Injury Prevention

Read about our innovative conference and small town focus on running injury prevention:

Runblogger Treatment of Running Injuries
Runblogger Evidence Summary
Runblogger Shepherdstown is Epicenter of the Movement

For some of you this is like taking the “red pill” in the Matrix. Your choices are taking the blue pill and continue what you are doing, or take the red pill and open your mind to what may be some new magical experience. If you are often sore, injured, or moving much slower than you think you should then go for the red.

What is my personal experience with what seems to be too simple to be true? I took the red pill. Trust me; I would never suggest anything without the personal road test of many years. In 2000 after 20 years of competitive running I needed surgery to correct severe osteoarthritis changes in my large toe joints (essentially big toes could not bend…not good for running) and advised to find a new sport. (See NPR story)

Not satisfied with that answer I needed to figure out how to continue the enjoyable lunchtime diversion. I studied and applied the aerobic heart rate techniques and form focuses. I needed to relearn how to run without hammering my feet and lower extremities. I ran slower than I ever had to keep my own HR below 155. When the beeper went on signaling too high a HR I’d relax, focus on easy efficient form, and usually without slowing the HR would lower. My time at the set HR went from 9 minutes a mile to 6 minutes a mile after a summer of doing this alone and no faster interval running. Surprisingly 6 months after the surgery I ran 2:28 for 3rd place at the 2000 Marine Corps Marathon. Never had running seemed so effortless and enjoyable. No pain…good. I’ve not missed a day due to injury or illness since the surgery and at age 40 won the Air Force Marathon in 2:31. As can be true with all of us, I continue to “practice” and learn every day. I’ve applied the principles to continue running marathons under 2:35 even at age 43. More importantly though is my role in helping others through my roles in US Air Force as a lead in out Efficient Running Program and our community through Two Rivers Treads Center for Natural Running and Walking.